Sugar.  We love it, plain and simple.  And the more we eat the more we want.  It is a fact that when we taste something sweet, whether it is a piece of chocolate, or a cookie, or even a sweet drink, our brain is triggered to produce chemical messengers that identify this taste as “pleasurable”.  And of course when we feel pleasure, we are happy, leading our brain to crave more of this “pleasurable” taste, so the next food we reach for is likely to be something sweet or sugary as well.  So what does this mean for our yoga bodies?

Over-indulging in sweets, or simple refined carbohydrates can cause rapid fluctuations in blood sugar levels.  Our bodies then release the hormone insulin which causes sugar to be stored elsewhere in the body and blood sugar levels to be lowered.  Some signs and symptoms of this drop in blood sugar include nervousness, irritability, headaches, fatigue as well as hunger and cravings for foods – often carbohydrates or sweets.  And when our blood sugar drops during our yoga practice, that extra round of sun salutes may seem out of the question, and sivasana just can’t seem to come soon enough.  So how can we fuel ourselves properly to help move through our practice with steadiness and ease?

Increasing the amount of fibre in the diet, including large amounts of fresh veggies or fibre-containing fruits, such as pears or apples can help to minimize fluctuations of blood sugar levels between meals.  Recent studies show that we should consume a minimum of 30 grams of fibre each day.  Furthermore, snacking on healthy, whole foods that are rich in vitamins, minerals, protein and fibre can help reduce the amount of foods consumed at larger meals, and helps prevent cravings for refined foods that are high in sugar.

In yoga, the word “Sattva” translates as a state of harmony, balance, joy and intelligence.  Sattvic foods nourish the body and maintain it in a peaceful state.  The following sattvic snacks are high in fibre, vitamins, minerals and good fats to help maintain healthy blood sugar levels and are the perfect fuel for before and after yoga practice:

• Trail Mix – ensure any nuts and seeds are not roasted in oils
• Whole food bars (Lara bar, Elev-8 me bar, “Raw” organic food bar)
• Apple or pear with a handful of almonds, walnuts or a piece of organic cheese
• Rice or rye crackers with nut or seed butter (such as sunflower, almond pumpkin
• Yogurt – organic, naturally sweetened (with chia seeds, ground or whole)
• Carrot and celery and red/green/yellow pepper sticks with hummus
• Guacamole with brown rice crackers
• ½ cup mixed bean salad
• Raw salsa with rice crackers or organic corn chips
• Protein smoothie

Join me for an invigorating and joyful practice set to uplifting music in our new drop-in Power Yoga Vibe class.

  Monday Nights 7:45 – 9:00 pm

Adrienne Kelly-Durys is a Certified Nutritional Practitioner, 500Hr RYT and lover of feeling good in mind and body. She teaches Yoga and wellness classes at Balanced Life Yoga and specializes in detoxing and nourishment.  Classes include  Power Hour Yoga, Power Yoga Vibe, and Hot Power Yoga.

When I first switched to a plant-based vegetarian diet, the question I was often asked was “how will you get enough protein?”  And my answer has always been simple enough…plants, of course…whole grains, legumes, nuts and seeds.  But is it really that easy?  Can you really just eat salad and seeds and still feel like a million bucks?  When done properly, absolutely you can!

A healthy vegetarian diet consists of whole grains, legumes (such as beans), fruits, veggies, nuts and seeds.  These foods, in their natural and whole forms can provide loads of vitamins, minerals, nutrients, “good” fats and dietary fiber.  These foods are also very alkalinizing, meaning they reduce the overall acidity in the body, helping to prevent fatigue and illness.  A plant-based diet is also lower in cholesterol, salt and saturated fats, and high in fiber, which can help reduce the risk of diabetes, high blood pressure and cardiovascular disease.

But what about protein, the body’s building nutrient and a major component of enzymes, the immune system, body tissue, and virtually every cell in the body?  Well, leafy greens actually have the highest percentage of amino acids per any ounce of food.  And there are some grains, such as quinoa, that are considered to be a complete protein because it contains all 8 essential amino acids.  Hemp seeds have the most complete useable protein of any plant and can supply a vegetarian diet with essential fatty acids, antioxidants, vitamins, minerals and fiber.  Try sprinkling them over a green salad, or adding them in to a smoothie in the morning…delish.

A vegetarian diet isn’t just about avoiding animal sources of meat.  In order to be effective, it has to be about getting the nutrition and protein you need from a variety of plant sources.  Try this simple recipe for quinoa vegetable salad on its own or as a tasty alternative side-dish and see how delicious plant-based protein can be!

• 3 cups vegetable broth
• 1 1/2 cups raw whole grain quinoa
• 1 cucumber, sliced
• 1 red or yellow bell pepper, diced
• 1/2 cup lightly steamed broccoli florets
• 1 cup cooked snow peas
• 1 green onion, chopped (optional)
• 1/4 cup olive oil
• 1/3 cup lemon juice
• 2 cloves garlic, minced
• dash sea salt and pepper, to taste

Cook quinoa in vegetable broth until it fluffs up and absorbs all the liquid, about 15 minutes, stirring occasionally.  While quinoa is cooking, whisk together lemon juice, olive oil, garlic cloves and salt and pepper. When quinoa is finished cooking, allow to cool slightly then, toss with vegetables and lemon juice mix, stirring to combine well. Add more salt and pepper to taste, and chill before serving.

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Join me to learn how to find balance and nourishment from a variety of plant-based foods for optimal nutrition and health in my upcoming workshop: 

The Healthy Vegetarian 

Saturday February 19 from 1:00-3:00 pm    $30 per person

REGISTER NOW

 Adrienne Kelly-Durys

Adrienne Kelly-Durys is a Certified Nutritional Practitioner, 500Hr RYT and lover of feeling good in mind and body. She teaches Yoga and wellness classes at Balanced Life Yoga and specializes in detoxing and nourishment.  Classes include  Power Hour Yoga, Yoga Nerds, and Hot Power Yoga.